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Metcon (No Measure) Two point plank 1min Boat pose 1 min 4 rounds Metcon (No Measure) Hanging Knee tucks Ring knee tucks (hold 5 sec @ top) 3×4 Metcon (10 Rounds for time) Ski 1:30/:30 10 rounds Record average 500m
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Metcon (No Measure) Emom 5 200m sprint Metcon (AMRAP – Rounds and Reps) AMRAP 5 Sot-ups x10 Wall walks x2 Rest 5 AMRAP 5 Row 150m 6 burpees over Erg
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Metcon (No Measure) Seated hammer curl (alternating) 4×12 Seated lateral raise 4×8 Metcon (Time) Strict knee tucks x15 Farmers carry 100m Push-ups x15 4 RFT
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Metcon (AMRAP – Rounds and Reps) AMRAP 40 Run 800m 25 KBS 35 dubs 45 sit-ups
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Metcon (No Measure) Plank 1min Side to side knee tucks 10/10 V-up x15 4 rounds Metcon (No Measure) Every 4 min for 24 min Bike 9 cal x15 toes to bar x15 KBS
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Metcon (No Measure) Curls (reverse, Hammer, supernate) 3×10/10/10 Skull-Crushers (barbell) 3×10 Superset these two Metcon (AMRAP – Reps) Tabata KB Clean and Jerk (from Hip) Suitcase Deadlift (same side as c&j) Switch arms. 8 rounds each arm (16 total)
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Metcon (No Measure) Front/45/lateral raise 3×10/10/10 DB Row 3×10 Metcon (Time) Run 1k Bike 2k Run 1k
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Metcon (No Measure) Lat Pull-down Lateral Raise 4×12 (super set) Seat Row seated Press 3×12 Metcon (AMRAP – Reps) 1 min Intervals KB SDLHP Kness to elbows assault bike med ball slams rest 3 rounds
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Metcon (No Measure) Skull crushers (db) Incline hammer curls 4×8 Lateral raise 3×12 Metcon (Time) 70 burpees 6″ target 60 sit-ups 50 KBS 40 pull-ups
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Metcon (No Measure) Aerobic Capacity 30min 400m run 20 DB Thrusters 35/50 20 Box Jump Overs
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Workout of the Day

CrossFit

  • CrossFit WOD 3/19/19

    Warm-up
    Row Intervals

    1m Rounds

    R1-20SPM

    R2- 26SPM

    R3- 20 SPM

    R4- 30 SPM

    R5- 20SPM

    Push-up x10

    Walking Lunge 50ft

    Burpee x5

    Pike Push-up x10

    KB Walking Lunge 50ft (Light)

    Burpee x5

    HSPU x3-5
    Metcon (Time)
    Row 500m

    Handstand Push-ups x15

    KB/DB Walking Lunge 200ft

    Burpee x20

    3 RFT
    *Shoot for 7-9 Min rounds

    **Modify HSPU to meet skill level and fitness need.

    ***Single KB/DB for Lunges

CrossFit Teens

  • CrossFit Teens WOD 3/15/19

    Shoulder Press (5-5-5-3-1+)
    CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)
    3 rounds of:

    10 snatches 95lb/65lb

    12 bar-facing burpees

    Then, rest 3 minutes before continuing with:

    3 rounds of:

    10 bar muscle-ups

    12 bar-facing burpees

    Time cap: 12 minutes, including 3-minute rest

    period
    CrossFit Games Open 19.4 Teens (Ages 14-15) (AMRAP – Reps)
    3 rounds of:

    10 snatches 65lb/45lb

    12 bar-facing burpees

    Then, rest 3 minutes before continuing with:

    3 rounds of:

    10 bar muscle-ups

    12 bar-facing burpees

    Time cap: 12 minutes, including 3-minute rest

    period
    CrossFit Games Open 19.4 Teens Scaled (Ages 14-15) (AMRAP – Reps)
    3 rounds of:

    10 snatches 45lb/35lb

    12 bar-facing burpees

    Then, rest 3 minutes before continuing with:

    3 rounds of:

    10 chin-over-bar pull-ups

    12 bar-facing burpees (may step over bar)

    Time cap: 12 minutes, including 3-minute rest

    period

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